Guide to Disease Prevention
Embracing life tightly, living healthily, being happy… So how?
Eat colorfully!
In autumn, red cabbage, orange carrots, white cabbage, green broccoli, red-green apples... In summer, red tomatoes, purple eggplant, green beans, and others... However, when eating colorfully, it is important to consume vegetables and fruit that are in season. Experts agree that the colorful substances found in vegetables and fruit, such as beta-carotene, reduce cancer risk due to their antioxidant properties. Data from the European Prospective Investigation into Cancer and Nutrition (EPIC) confirms this. For this reason, add a total of 5 servings of fruit and vegetables to your diet each day, and make sure these foods are of different colors.
Consume adequate amounts of fluid!
It is recommended to consume approximately 35-40 ml of fluid per kilogram of body weight per day (for example, if you weigh 60 kilograms, you need to consume 2-2.5 liters of fluid a day). If fluid consumption is insufficient, the oxygen requirement of organs increases and blood pressure drops. This can cause headaches and heart tightness. On the other hand, the entire amount of fluid you need to drink does not need to come from water. The soup you drink and the fruit and vegetables you eat already meet part of your fluid needs. In addition, you can meet your daily fluid requirement with the water, milk, ayran (yogurt drink), and herbal teas you drink.
A good suggestion: drink tomato juice! With tomato juice, in addition to fluid intake, you also get vitamin C.
Strengthen your muscles!
As individuals who always find excuses not to exercise, we should at least do something for our muscles. If you have to sit constantly at the office while working and move very little, you should definitely do exercises that will make up for this deficit. Set aside at least 10-15 minutes during the day and move your back, hip, and abdominal muscles. If you are in your forties, this kind of exercise becomes even more important. Because as you age, your fat tissue increases, and an irreversible process begins if precautions are not taken.
Smile!
Experts believe that one minute of laughter is nearly equivalent to a 45-minute relaxation exercise. It is also quite necessary for maintaining the fight against stress. And don't forget; when you laugh, along with the happiness hormone, substances that reduce your pain are also released.
Break your routines!
Both our brain and our body need novelty to stay in shape. At home, at work, everywhere... If you always wear a black sweater, try a different color for 1-2 days, occasionally brush your teeth with your left hand, take a new route instead of the shortcut you know best, smile and say "good morning" to someone you don't usually greet, try to make a difference at work, and observe what happens. Another effective aspect of breaking monotonous habits is that it can help you live a longer life.
Pay attention to room temperature!
The temperature of the room you sleep in at night should be 18 degrees. This is the ideal temperature for uninterrupted sleep and regular breathing. In the winter months, no matter how cold it is outside, it is also beneficial to ventilate your living spaces at least five times, even briefly. This way you get more oxygen and prevent germs formed in the space from taking hold.
Clear your mind!
To escape the intense work pace filled with calculations and accounts, it is necessary to manage time properly and come up with a good management plan. This way, by knowing what to do and when, you will at least be able to prevent stress. Go get a massage! If you're complaining of postural problems and back pain, without wasting more time, you can include a massage that will be good for both your body and your spirit in your plans. In addition, thanks to such relaxing and soothing applications, your blood pressure will also find its natural rhythm. Go to a concert or the theater! This could be a concert by an artist you love, or a classical music concert. What matters is that you try to attend an activity every month that will nourish your soul and bring you pleasure. Reading a book is also one of these beneficial activities.
Be helpful!
Findings from research conducted in America showed that in women who tried to help others and produce solutions together, depression and the difficulties brought on by menopause eased in parallel with a feeling of solidarity. It was also observed that headaches and stomach aches nearly disappeared. For this reason, connecting with those around you and helping one another will be good for your spirit.
For more information on this and related topics, you may benefit from my book "The Emotional Brain-Gut Connection."